How much sugar can you eat and still be healthy?

The World Health Organisation (WHO) wants us to eat less sugar — but sweet things are so delicious. So how much chocolate, cake and candy can we eat without expanding our waistlines and knocking years off our life?

While that sounds like a pretty slim piece of a pie chart, but remember, "free sugars" are those that are added to foods by manufacturers (as well as honey, syrups, and fruit juices and concentrates), so it doesn't include fruit or dairy.

"[10 percent of your total energy intake] equals about 54g of sugar, or 13 teaspoons a day for the average Australian," Charlene Grosse, accredited practising dietitian and spokesperson for the Dietitian's Association of Australia, tells Coach.

Lunch: A salad sandwich made with two pieces of multigrain bread and a source of protein (1.3g)

Afternoon tea: Yoghurt 150g serve (4.2g)

Dinner: Meat or a meat alternative, plus salad and one cup of rice (1.2g)

Dessert: A piece of fruit (15g)

This plan will tally your day at 43g of sugar, which leaves you with about 11g up your sleeve to still be within the 54g a day recommendation. It just so happens that four squares of Lindt 70% dark chocolate has 11.6g sugar. Just saying.

"Check the sugar content in iced and flavoured coffees, mueslis, granolas, iced tea and sports drinks. As a good rule of thumb, when reading nutrition information panels, look at the 'per 100g' column and choose items with less than 15g of sugar per 100g."

"Fruit and vegetables are packed with fibre and beneficial antioxidants," Grosse says.

"Grapes have resveratrol, an antioxidant known to help prevent antioxidants, and bananas contain prebiotics to feed the gut bacteria important for bowel health, as well as potassium for heart health and nerve function."

Cut your sweet drinks

One of the quickest ways to up your sugar teaspoon count is with sweetened drinks.

"Rather than sipping on juice, eat whole fruit," Grosse suggests.

"It can take four oranges to make one glass of juice, which makes it a concentrated hit of sugar and energy, without the fibre to fill us up."

If you add sugar to your tea, coffee or cereal, then it's a good idea to work towards a sugar-free cuppa or bowl.

"Slowly reduce the sugar until you're no longer having any at all," Grosse suggests.

"Our tastebuds regenerate over time, so while you might taste a difference at first, after a few months, you may find you can't imagine adding sugar."